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Wasme's recomp journey....

skinnybones said:
Nice bro. Good workout for a busy day. I love the fact that you run..
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Thanks man. Ya the running, is just part of my daily routine now. Hoping winter isn't too bad (ice wise). I run in the snow, etc but ice sucks... and i wont go near a treadmill - I need to be outdoors.
 
wasme said:
Thanks man. Ya the running, is just part of my daily routine now. Hoping winter isn't too bad (ice wise). I run in the snow, etc but ice sucks... and i wont go near a treadmill - I need to be outdoors.
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Running in the snow?!
Your an animal dude. Props.
 
A lil late to the game...but I'm here!
 
Strong arm day. You hit those Tri's hard with those vbars, skulls, and grenade. Went all warrior there eh!!
 
Strong work Simon. Those reverse curls are heavy.

I need to look into that grenade… Never heard of it.
 
skinnybones said:
Running in the snow?!
Your an animal dude. Props.
Click to expand...

Only thing that stops me is freezing rain. Gotta admit I get some funny looks in a blizzard :)

BigBoyMuscle said:
A lil late to the game...but I'm here!
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Thanks for joining brother... good to have ya

turff49 said:
Strong arm day. You hit those Tri's hard with those vbars, skulls, and grenade. Went all warrior there eh!!
Click to expand...

They are sore today...s'all good!

RegisterJr said:
Strong work Simon. Those reverse curls are heavy.

I need to look into that grenade… Never heard of it.
Click to expand...

Thanks Thomas

Here you go: Invalid Link Removed

kenpoengineer said:
X2. Very strong reverse curls!
Click to expand...

Thanks numbers are coming along on them..slowly but surely.
 
skinnybones said:
Running in the snow?!
Your an animal dude. Props.
Click to expand...

Only thing that stops me is freezing rain. Gotta admit I get some funny looks in a blizzard :)

BigBoyMuscle said:
A lil late to the game...but I'm here!
Click to expand...

Thanks for joining brother... good to have ya

turff49 said:
Strong arm day. You hit those Tri's hard with those vbars, skulls, and grenade. Went all warrior there eh!!
Click to expand...

They are sore today...s'all good!

RegisterJr said:
Strong work Simon. Those reverse curls are heavy.

I need to look into that grenade… Never heard of it.
Click to expand...

Thanks Thomas

Here you go: Invalid Link Removed

kenpoengineer said:
X2. Very strong reverse curls!
Click to expand...

Thanks numbers are coming along on them..slowly but surely.
 
11/05/2014

Morning started @ 515 again with 6km (1.8km to track, 6 laps , 1.8km back home).

Scheduled day off weights, however I probably won't get a session in on Friday so I might move the rest day there. Will see what this evening brings... if so Legs is on the menu.
 
wasme said:
Morning runs are the best - especially when no one else is around. I find it really hard to run after work - way too many cars/people and my perforamce is just not the same. Thanks Thomas!
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Yes! Much more distracting! Almost like training in a gym at night too! Lol
Awesome arm/calf workout! Gonna need more weight for your pushdown stack soon?
 
love2liftkat said:
Awesome arm/calf workout! Gonna need more weight for your pushdown stack soon?
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Thanks, no mine is plate loaded so I am good. Although I think I need to order a new cable for that part of the machine as it some of the coat is coming off, which inevitably means it will break.
 
wasme said:
Thanks, no mine is plate loaded so I am good. Although I think I need to order a new cable for that part of the machine as it some of the coat is coming off, which inevitably means it will break.
Click to expand...

Oh that's cool! I haven't seen one of those! Take a pic!...definitely don't want it breaking on you!
 
Well last night was just ridiculously busy, and then our internet took a sh*t...

LEG update from yesterday (did not take a rest day - that will be Friday)

This was a great session that left me with pretty wobbly legs last night, and some DOMs this morning - my run was a tad painful.

Lying Leg Curls
70x10
80x10
90x10
100x10
120x10
120x10
120x10
120x10 @ 1.25 reps

Leg Extensions / Leg Press (in Smith lying on floor)
90x10 / 225x10
90x10 / 315x10
90x10 / 405x10
90x10 / 445x10
110x10 / 465x10
110x10 / 465x12
110x10 / 465x14
110x10 / 465x16

- the leg presses became brutal, a fair bit of pausing on the 14,16
- extensions had a 2 second hold on each rep

Barbell Squats - Explosive Reps
135x3
185x3
225x3
235x6
235x6
235x6
235x6

Stiff Legged Deadlifts
160x12
170x12
 
11/06/2014

6km fasted run @ 515 (thankfully only one more day like this to go). Pace was good, but legs were pretty stiff and sore for the first couple of km's.

Chest/Shoulders on tap for tonight.
 
Still pretty dang strong in those squats having done all those sets before hand.
 
Awesome leg workout. Especially after long days at work. Strong leg presses for using the smith. Just brutal!
 
11/6/2014 Chest and Shoulders

As mentioned 6km run this morning... Once home from work took my preworkout concoction and headed to the garage.

Banded DB Press
50x8
60x8
70x8
80x8
80x8
80x8

- these got pretty tough...chest was tight right from the start too

Chain Bench Press - Add a set of chains to bar before weight (explosive reps)
135x5
155x5
185x5
205x5
205x5
205x5
205x5
205x5

Smith Decline Press - No lockout
185x15
195x15
205x15

Crossovers
60x12
60x12

DB Bent Over Side Laterals
30x15
30x15
30x15

SpiderCrawls
60 secs
60 secs
60 secs

DB Front Raise - to forehead
20x12
20x12
20x12


...tomorrow will be a rest day. Although I will likely go for a run in the morning.
 
wasme said:
11/6/2014 Chest and Shoulders As mentioned 6km run this morning... Once home from work took my preworkout concoction and headed to the garage. Banded DB Press 50x8 60x8 70x8 80x8 80x8 80x8 - these got pretty tough...chest was tight right from the start too Chain Bench Press - Add a set of chains to bar before weight (explosive reps) 135x5 155x5 185x5 205x5 205x5 205x5 205x5 205x5 Smith Decline Press - No lockout 185x15 195x15 205x15 Crossovers 60x12 60x12 DB Bent Over Side Laterals 30x15 30x15 30x15 SpiderCrawls 60 secs 60 secs 60 secs DB Front Raise - to forehead 20x12 20x12 20x12 ...tomorrow will be a rest day. Although I will likely go for a run in the morning.
Click to expand...

Banded db?how?!
 
Great workout today. Took a rest day myself. Definitely needed it
 
Awesome leg workout!
 
11/8/2014 BACK

Not a good day today, or last night for that matter. My kids (16/19) decided yesterday (after we have said all along, for various reasons we can't have a dog) to go out and buy a Husky. They actually sent me a text on my way home from work to inform me what they had done and that they hoped my wife and I could come to terms with it. I says pardon????? actually more like wtf...

I was shocked and told them the dog can't stay and that they need to return it etc... They packed the dog up and well I haven't seen them since, as they said if the dog has to go they are too. I am at a total loss. I don't understand how at times they feel they have the right to do whatever they please. The teenage brain seems to be so selfish more often than not. The strange thing is this is so out of character for them, especially my daughter.

My wife and I had planned on going out for Sushi this evening. I am having a very hard time with all this, and am not sure I should go out... although might do me some good to get my mind of things for a bit. I know where they are, and they are safe, but this is just ridiculous.

I found the only way to cope today was to run and workout... took longer than normal but at least it helped a little.

Warmup: 7km

Meadows Rows
60x8
70x8
80x8
95x8
105x8
115x8
115x8
125x8/7

Chain Deads
185x3
205x3
225x3
245x3
255x5 + 1 set of chains
255x5 + 2 sets
255x5 + 3 sets
265x5 + 3 sets

DB Pullovers
50x12
60x12
60x12
60x12

Barbell Shrugs - 2 second hold
225x10
235x10
245x10

Wide Pulldowns - with exaggerated stretch at the top
200x10
200x10
200x10

Hyperextensions
15
15
15
 
First, awesome workout! Those pull downs were strong. Very strong!

Kids: it's always hard handling these type situations. The 19 year old should know better.
It's one of those situations where all you can do is sit them down and explain all the responsibility that goes into owning a dog. Grooming, feeding, walking, shots, etc and all that cost time and money. And for a long time, 10-20 years on average. Are they going to take all that responsibility for the next 20 years? lol

They will get over it.
 
Killed it Simon.

Man, I'd feel the same as you. Dunno what your reasons were for not having a dog, but it doesn't really matter. They knew that it was not ok and did it anyway.

They'll be back. At least, the daughter will. I guess the 19 can choose not to.

Kids...
 
Fckin kids. Huskys aren't bad. They're smart and easy to train and best yet, you'd have a running partner!

As long as they're safe, go get that sushi. Enjoy the alone time with the wifey while you got it.
 
You definitely used that stress to feed that strong workout!! I hope you decided to go ahead and treat yourself and the wife to some sushi! You definitely deserve it! Good luck with the kids/dog! I would've exploded!!
 
turff49 said:
First, awesome workout! Those pull downs were strong. Very strong!

Kids: it's always hard handling these type situations. The 19 year old should know better.
It's one of those situations where all you can do is sit them down and explain all the responsibility that goes into owning a dog. Grooming, feeding, walking, shots, etc and all that cost time and money. And for a long time, 10-20 years on average. Are they going to take all that responsibility for the next 20 years? lol

They will get over it.
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Thanks, thanks to everyone... the support everyone gives on this forum is simply great - even when we aren't just dealing with workouts!


RegisterJr said:
Killed it Simon.

Man, I'd feel the same as you. Dunno what your reasons were for not having a dog, but it doesn't really matter. They knew that it was not ok and did it anyway.

They'll be back. At least, the daughter will. I guess the 19 can choose not to.

Kids...
Click to expand...

Still not back... but I got a text from my son saying that he is dealing with it and they will be back.. I am just worried is all.

superbeast668 said:
Fckin kids. Huskys aren't bad. They're smart and easy to train and best yet, you'd have a running partner!

As long as they're safe, go get that sushi. Enjoy the alone time with the wifey while you got it.
Click to expand...

I would love one to be honest... My wife on the other hand simply doesn't like dogs. And it is a huge responsibility as Turff said. But ya running with a dog would be pretty awesome. The biggest factor though is the way they went about it. They don't pay the bills, etc so it certainly is not their decision to make.

love2liftkat said:
You definitely used that stress to feed that strong workout!! I hope you decided to go ahead and treat yourself and the wife to some sushi! You definitely deserve it! Good luck with the kids/dog! I would've exploded!!
Click to expand...

I did explode, which is probably why they left....


And we did go out for Sushi, and I am glad we did. We were able to talk about others things, and well sushi rocks!
 
11/9/2014 Chest / Shoulder Pump

Warmup: 6km


DB Press - flex at the top/neutral grip
50x10
55x10
60x10
65x10
70x10
75x10
80x10
80x9

Hex Press / Band Over and Backs
50x10 / 10
50x10 / 10
50x10 / 10
50x10 / 10

Stretch Pushups / Band Over and Backs
19 / 10
18 / 10
18 / 10
16 / 10

DB Side Laterals - Strict
15x10
20x10
20x10
20x10
20x10

DB Front Raises - above eye level
20x10
20x10
20x10
20x10

Band Face Pull Aparts
20
20
20


Good session, but mentally kinda wasn't there today. I guess for good reason.

Thanks again everyone.
 
First time in a while that you "weren't there".

To quote you, we all have those days.

Still putting in work, and like all of us dealing with what life throws our way.
 
For not being mentally in it you knocked out a lot of volume. A lot of db pressing and then hex presses too.
Kids, we all did "stupid" things at that age. At least it's just a dog and we aren't talking heroin or crack. Always find the positive in any situation!
 
turff49 said:
For not being mentally in it you knocked out a lot of volume. A lot of db pressing and then hex presses too.
Kids, we all did "stupid" things at that age. At least it's just a dog and we aren't talking heroin or crack. Always find the positive in any situation!
Click to expand...

This is true. In the end my daughter (who is the biggest player in this) just wants something to love/have all her own. But she went about it the wrong way.

Thanks man.
 
Nice lift...

Fully agree that the kids were wrong going about it that way. My dad would have skinned me alive Lol.
 
wasme said:
11/8/2014 BACK

Not a good day today, or last night for that matter. My kids (16/19) decided yesterday (after we have said all along, for various reasons we can't have a dog) to go out and buy a Husky. They actually sent me a text on my way home from work to inform me what they had done and that they hoped my wife and I could come to terms with it. I says pardon????? actually more like wtf...

I was shocked and told them the dog can't stay and that they need to return it etc... They packed the dog up and well I haven't seen them since, as they said if the dog has to go they are too. I am at a total loss. I don't understand how at times they feel they have the right to do whatever they please. The teenage brain seems to be so selfish more often than not. The strange thing is this is so out of character for them, especially my daughter.

My wife and I had planned on going out for Sushi this evening. I am having a very hard time with all this, and am not sure I should go out... although might do me some good to get my mind of things for a bit. I know where they are, and they are safe, but this is just ridiculous.

I found the only way to cope today was to run and workout... took longer than normal but at least it helped a little.

Warmup: 7km

Meadows Rows
60x8
70x8
80x8
95x8
105x8
115x8
115x8
125x8/7

Chain Deads
185x3
205x3
225x3
245x3
255x5 + 1 set of chains
255x5 + 2 sets
255x5 + 3 sets
265x5 + 3 sets

DB Pullovers
50x12
60x12
60x12
60x12

Barbell Shrugs - 2 second hold
225x10
235x10
245x10

Wide Pulldowns - with exaggerated stretch at the top
200x10
200x10
200x10

Hyperextensions
15
15
15
Click to expand...

Incredible workout for not feeling it today. I hope things calm down a little for u at home. Keeping u guys I'm my prayers.
 
Still pushed through an awesome workout!! Love the drive regardless of the situations! Hope things are getting better at home now!
 
snagencyV2.0 said:
thoughts are with you my friend, going thru strife myself right now...I feel your pain
hang tough
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Thanks Steve.. doing my best.

love2liftkat said:
Still pushed through an awesome workout!! Love the drive regardless of the situations! Hope things are getting better at home now!
Click to expand...

No in fact things are getting worse. They know they 'cant win'.. so are lashing out of course through text, and that is just pissing me off to know end. They will come around eventually they have no choice (well my 16 year old doesnt)
 
wasme said:
Thanks Steve.. doing my best. No in fact things are getting worse. They know they 'cant win'.. so are lashing out of course through text, and that is just pissing me off to know end. They will come around eventually they have no choice (well my 16 year old doesnt)
Click to expand...
Call the phone company and suspend their texting capabilities for a few days. If they still don't comply, shut their phones down except for 911. Played this game before ...lol
 
11/10/2014 Arms

Warmup: 6km run (fasted as per norm)

No supersets today.. which is a nice change of pace.

Vbar Pushdowns:
90x15
100x15
110x15
120x15
120x15
120x15

Ez Curls
70x8
80x8
90x8
100x8
105x8
110x6

Cross Body Hammers
45x10
45x10
45x10
45x10
45x10
45x10

Bench Dips
8
8
8
8
8
8

Decline SkullCrushers
70x10
80x10
80x10

Preachers
90x8
100x8
100x6 drop 70x4

Standing Calf Raises / Dorsiflexion
205x15
225x15
245x15
255x15+10p / 50
255x15+10p / 50
255x15+10p / 50
255x15+10p / 50

- partials out of the bottom.



Tomorrow of course, is Remembrance Day in Canada and Veterans Day in the USA.... I just wanted to say thanks to all those that fight for both our countries. These brave individuals are the reason we have such great lives - as apposed to most of the world. For those that have fallen, you are in my thoughts. I know some of you have served, and have sons/daughters actively serving - be proud.
 
11/11/2014 LEGS

Still nothing to report and the kid front... f**kers

Warmup: 5km run

Leg Curls - rest pause each rep
70x10
80x10
90x10
100x10
110x10
120x10
120x10
130x8

Safety Bar Squats - explosive reps
135x6
185x6
235x6
245x6
245x6
245x
- Lower weight by 25% and go to failure
185x11

Smith Leg Press, from the floor - pumping reps with no lockout
225x15
315x15
405x15
445x15
465x15
- With pauses go for as many as possible
465x25

- on sets 3,4,5 I did a 10 second iso hold with knees just bent slightly on my last rep. Legs were just shaking. Felt good.

Chain Barbell Still Legged Deadlifts - working top half of movement
115x8 + 2 sets of chains per side
125x8 + 2 sets of chains per side
135x8 + 2 sets of chains per side
140x8 + 2 sets of chains per side
145x8 + 2 sets of chains per side
150x8 + 2 sets of chains per side
155x8 + 2 sets of chains per side
160x6 + 2 sets of chains per side


Legs are pretty sore as I sit here 10 hours later... workout felt solid.
 
Lotsa volume Simon. I love those aggression-fueled workouts.

Do you think kiddos are trying to call your bluff?
 
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